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Blueberry vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between Blueberry and Pomegranate?

  • Blueberry is richer in Manganese, yet Pomegranate is richer in Copper, Folate, Fiber, and Vitamin B5.
  • Pomegranate's daily need coverage for Copper is 11% higher.
  • Blueberry has 3 times more Manganese than Pomegranate. Blueberry has 0.336mg of Manganese, while Pomegranate has 0.119mg.
  • Blueberry contains less Sugar.

We used Blueberries, raw and Pomegranates, raw types in this comparison.

Infographic

Blueberry vs Pomegranate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -66.7%
Contains more Manganese +182.4%
Contains more Calcium +66.7%
Contains more Magnesium +100%
Contains more Phosphorus +200%
Contains more Potassium +206.5%
Contains more Zinc +118.8%
Contains more Copper +177.2%
Contains more Selenium +400%
Equal in Iron - 0.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains less Sodium -66.7%
Contains more Manganese +182.4%
Contains more Calcium +66.7%
Contains more Magnesium +100%
Contains more Phosphorus +200%
Contains more Potassium +206.5%
Contains more Zinc +118.8%
Contains more Copper +177.2%
Contains more Selenium +400%
Equal in Iron - 0.3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.7%
Contains more Vitamin K +17.7%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +44.2%
Contains more Folate +533.3%
Contains more Choline +26.7%
Equal in Vitamin E - 0.6
Equal in Vitamin C - 10.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 4% 49%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.7%
Contains more Vitamin K +17.7%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +44.2%
Contains more Folate +533.3%
Contains more Choline +26.7%
Equal in Vitamin E - 0.6
Equal in Vitamin C - 10.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +125.7%
Contains more Fats +254.5%
Contains more Carbs +29.1%
Contains more Other +130.4%
Equal in Water - 77.93
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Protein +125.7%
Contains more Fats +254.5%
Contains more Carbs +29.1%
Contains more Other +130.4%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.7%
Contains more Polyunsaturated fat +84.8%
Contains more Monounsaturated Fat +97.9%
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -76.7%
Contains more Polyunsaturated fat +84.8%
Contains more Monounsaturated Fat +97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blueberry Pomegranate
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blueberry Pomegranate Opinion
Net carbs 12.09g 14.7g Pomegranate
Protein 0.74g 1.67g Pomegranate
Fats 0.33g 1.17g Pomegranate
Carbs 14.49g 18.7g Pomegranate
Calories 57kcal 83kcal Pomegranate
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 9.96g 13.67g Blueberry
Fiber 2.4g 4g Pomegranate
Calcium 6mg 10mg Pomegranate
Iron 0.28mg 0.3mg Pomegranate
Magnesium 6mg 12mg Pomegranate
Phosphorus 12mg 36mg Pomegranate
Potassium 77mg 236mg Pomegranate
Sodium 1mg 3mg Blueberry
Zinc 0.16mg 0.35mg Pomegranate
Copper 0.057mg 0.158mg Pomegranate
Manganese 0.336mg 0.119mg Blueberry
Selenium 0.1µg 0.5µg Pomegranate
Vitamin A 54IU 0IU Blueberry
Vitamin A RAE 3µg 0µg Blueberry
Vitamin E 0.57mg 0.6mg Pomegranate
Vitamin C 9.7mg 10.2mg Pomegranate
Vitamin B1 0.037mg 0.067mg Pomegranate
Vitamin B2 0.041mg 0.053mg Pomegranate
Vitamin B3 0.418mg 0.293mg Blueberry
Vitamin B5 0.124mg 0.377mg Pomegranate
Vitamin B6 0.052mg 0.075mg Pomegranate
Folate 6µg 38µg Pomegranate
Choline 6mg 7.6mg Pomegranate
Vitamin K 19.3µg 16.4µg Blueberry
Tryptophan 0.003mg Blueberry
Threonine 0.02mg Blueberry
Isoleucine 0.023mg Blueberry
Leucine 0.044mg Blueberry
Lysine 0.013mg Blueberry
Methionine 0.012mg Blueberry
Phenylalanine 0.026mg Blueberry
Valine 0.031mg Blueberry
Histidine 0.011mg Blueberry
Saturated Fat 0.028g 0.12g Blueberry
Monounsaturated Fat 0.047g 0.093g Pomegranate
Polyunsaturated fat 0.146g 0.079g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Blueberry
15%
Pomegranate
Minerals Daily Need Coverage Score
10%
Blueberry
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 3.71g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 53)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.